Ukuzivocavoca okubili okuhle kakhulu okuvela ku-Amy Dixon: komzimba omncane futhi onamathoni

U-Amy Dixon ujwayele abafundi bewebhusayithi yethu ngenxa yokusebenza okusebenzayo kwe-HIIT Breathless Body, okwazile ukubamba isifiso sabaningi. Namuhla sinikeza ukunakwa kwakho izinhlelo ezimbili ezingekho ngaphansi kwekhwalithi ekwakheni umzimba omncane onamathoni - Nginike u-10.

Incazelo yohlelo Nginike okungu-10 bese unginika okungu-10 ngaphezulu

Shisa amafutha, usebenze zonke izindawo eziyinkinga zomzimba ophezulu nangaphansi, nikeza imisipha ithoni ngokuzivocavoca okuhle Nginikeze 10. Uhlelo olunamandla oluvela ku-Amy Dixon luthembisa ukuthuthuka okuhle komzimba ngemuva kwezikhathi ezimbalwa nje. Umqeqeshi onesipiliyoni seminyaka udale isethi yamaseshini wemizuzu eyi-10 ayisithupha, ngayinye enendawo ebhekiswe kuyo. Inhlanganisela yokuvivinya umzimba ngendlela nokuvivinya umzimba okusebenzayo yindlela ekahle yokulahlekelwa isisindo esisheshayo umzimba wonke.

1) Nginike u-10 (2009) ithatha imizuzu engama-60 futhi ifaka izigaba zemizuzu eyi-10 ezilandelayo:

  • Fat Ukuqhuma I-Cardio: ukushisa okunamafutha kwe-cardio ngaphandle kwemishini.
  • Okuphezulu umzimba Ukubaza: ukuzivocavoca ngama-dumbbells ezingalo, emahlombe, esifubeni nasemhlane.
  • Okuphansi umzimba Okuqinile: ukuzivocavoca okunesisindo samathanga nezinqe.
  • Core Ushintsho olungcono: amapulangwe nama-crunches ukuqinisa imisipha yesisu kanye namagxolo.
  • I-KettleBell IthoniUp: ukuzivocavoca ngezisindo zomzimba wonke (i-kettlebell ungafaka i-dumbbell).
  • Yoga Nweba & Flex: ukuzelula okuphumuzayo okususelwa ku-yoga.

2) Nginikeze okungu-10 (2011) futhi ihlala imizuzu engama-70 futhi ifaka izigaba zemizuzu eyi-10 ezilandelayo:

  • Fat Ukuqhuma I-Cardio: i-fatio eshisa amafutha ngaphandle kwemishini.
  • Ubude umzimba Klebhula: ukuzivocavoca okunesisindo somzimba wonke.
  • Okuphansi umzimba Chisel: ukuzivocavoca okunesisindo samathanga nezinqe (izigaxa, amaphaphu, ukushwiba kwemilenze).
  • Okuphezulu umzimba Ukubaza: ukuzivocavoca ngama-dumbbells ezingalo, emahlombe, esifubeni nasemhlane.
  • Core Ushintsho olungcono: ukuzivocavoca umzimba okuphansi nge-dumbbell eyodwa kusuka endaweni yokuma (ingxenye encane phansi kuphela ekugcineni).
  • Ukunwebeka Kwe-Dynamic & Flex: ukuzelula okuphumuzayo

Ungenza yonke ividiyo, futhi ungakha ifayela lakho le- ukuzilolonga okuvela ezingxenyeni ezimfushane zemizuzu engu-10. Amakilasi enzelwe izinga eliqinile eliphakathi nendawo nangaphezulu, kepha umthwalo ungahlala uncishiswa ngokuthatha isisindo esincane sama-dumbbells noma ukwenza izivivinyo ngokuhlukile okwenziwe lula.

Okwezigaba uzodinga ama-dumbbells kuphela. Engxenyeni ye- I-KettleBell IthoniUp , ungasebenzisa isisindo ngokuzikhethela, kepha omunye wabahlanganyeli ukhombisa ukuzivocavoca nge-dumbbell. Ezingxenyeni ezimbili ezivela ku-Nginikeze okungu-10 ngaphezulu (Ubude umzimba Klebhula futhi Okuphezulu umzimba Ukubaza) kuyinto efiselekayo ukuba namabili ama-dumbbells wezisindo ezahlukahlukene. Zombili lezi zinhlelo ziyafana ngesakhiwo futhi zinezinga lobunzima elifanayo. Umehluko omkhulu phakathi kwamakilasi kuphela kusethi yokuvivinya umzimba ehlongozwayo.

Ubuhle nobubi bohlelo

buhle:

1. Ukuzivocavoca okuhle okubili komzimba ophelele ovela ku-Amy Dixon, kuzokusiza ushise amanoni, ukhulume ngomzimba futhi ulahle amafutha amaningi.

2. Uhlelo lwahlukanisa izingxenye ngazinye ngokuya ngezindawo eziyinkinga: umzimba ongaphezulu, umzimba ophansi nesisu.

3. U-Amy Dixon usebenzisa imisebenzi ehlanganisiwe lapho kubandakanyeka khona imisipha eminingi ngasikhathi sinye. Lokhu kukuvumela ukuthi uthuthukise ukushiswa kwamafutha ngesikhathi samakilasi, ukusebenzisa zonke izitho zomzimba nokwenza ukuqeqeshwa ngendlela efanele ngangokunokwenzeka. Ngaphezu kwalokho, izivivinyo eziningi zingokoqobo futhi ziyaheha.

4. Ungenza lonke uhlelo (imizuzu engama-70), futhi Ungakhetha izingxenye ngazinye ngokubona kwakho. Ukhetha ukuthi singakanani isikhathi esizohlala isikhathi sakho sokuzivocavoca: imizuzu eyi-10, noma mhlawumbe imizuzu engama-30.

5. Ukuze izifundo, uzodinga kuphela dumbbells. Ngezigaba ngazinye kuphela Nginikeze okungu-10 Okufiseleka Kakhulu ukuba ngababili bama-dumbbell wezisindo ezahlukahlukene.

bawo:

1. Akukho ukuzivocavoca kwevidiyo okuhlukile. Uma wenza kuphela imizuzu ehlukile eyi-10 ngezisindo zamahhala, kungcono ukuzifudumeza.

2. Ohlelweni ukweqa okuningi, amaphaphu, ama-squats, ngakho-ke ayifanele abantu abanokulimala kwamalunga emadolo.

Uma ufuna uhlelo olusebenzayo lokwehlisa isisindo, bese uzama ividiyo Unginikeze u-10 bese unginika okwengeziwe okungu-10. Ukuzivocavoca no-Amy Dixon kwehlukile okuhle, ikhwalithi nokutholakala, futhi okubaluleke kakhulu, imiphumela esheshayo.

Bheka futhi: I-ACE HIIT wuhlelo olunzulu olunzulu oluvela kuChris Freytag.

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